Note to future mom: 'Eating for two' not necessary

Q. I am pregnant for the first time and I'm a little worried about the amount of weight I'm gaining. How much should I be gaining during my pregnancy?

Q. I am pregnant for the first time and I'm a little worried about the amount of weight I'm gaining. How much should I be gaining during my pregnancy?

A. First of all, congratulations! This is such an exciting time in your life, and it should be celebrated.

Weight gain during pregnancy is an excellent question, especially when we are bombarded by "the perfect pregnancy body" from countless celebrity magazines. Take this information from your doctor, not the paparazzi.

The old standard of "eating for two" isn't exactly necessary. Although you will be eating more to provide nutrients to your baby, you won't need to go overboard. Eating the right way to gain the proper weight is key.

Gaining weight during pregnancy is important because it reduces the risk of pre-term birth and promotes a baby that isn't too big or too small at delivery. Much of your baby's health depends on the way you treat your body during pregnancy.

Your pre-pregnancy weight plays a role in how much you'll need to gain during your pregnancy. First and foremost, ask your doctor. No matter what any article or any reliable website, book or magazine suggests or recommends, you need to listen to him or her first. Your doctor knows your body, knows your conditions (if there are any) and knows you. Those other sources don't.

In general, if you're having one baby, and depending on your pre-pregnancy weight, you should gain about 2 to 4 pounds during the first three months you're pregnant and about 1 pound a week during the rest of the pregnancy. Don't try to lose weight during your pregnancy (unless your doctor prescribes it) or even keep your current weight. It's healthy and recommended to gain a bit of weight for your baby. No matter what you weigh prior to pregnancy, you must gain weight for healthy development.

This doesn't mean you have to be a lump during your pregnancy, either. You can still move around. Walking and swimming are great and safe activities for pregnant women to stay active. Just keep the exercise in moderation.

The foods you're going to want to stay away from are the same ones you would if you were on a diet: high-calorie fast foods, whole-fat milk products, salty snacks and sugary sweets. Stay aware of the amount of salt you're consuming, especially because retaining water will show up as extra weight and may cause high blood pressure, discomfort and adds little nutritional value to your diet.

Two big foods to stay away from are shellfish and deli meats. Fish high in mercury could damage your baby's nervous system, and precooked deli meats can cause listeriosis, a dangerous bacteria that could harm your baby.

Caffeine is also a big one to limit. Coffee, soda, tea and many other drinks need to be cut out. You'll get them back, don't worry! Your doctor will give you a full list of safe foods to eat during your pregnancy as well.

If you find you are gaining more weight than expected, talk to your doctor about it. He or she will keep track of your progress and will tell you if you're still in the normal range.

The most important thing to focus on during your pregnancy is your well-being. Take care of yourself and visit your doctor often with any questions or concerns. I hope this helps and congratulations, again.

Vladimir Nikiforouk, M.D., is certified by the American Board of Obstetrics and Gynecology. Nikiforouk practices at PMC Physician Associates, OB/GYN in Stroudsburg, East Stroudsburg and Tobyhanna.